bedlam_g

Last on at 11am, 24th Nov 2024

M50 Ayrshire

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Bellahouston Road Runners | Cumbernauld AAC | Kilmarnock Harriers & AC | Scottish Veteran Harriers Club

About Me
Runner with Kilmarnock Harriers, Was very fat and now almost skinny. Owner of swarms of Cats, Border Collies, Ducks and Hens. Show More...

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Recent Blogs
Weekly report and the little matter of the Inverness Half Marathon	Mar 2012

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Recent Training
4th Dec	Treadmill	4.3mi	34:31
4th Dec	General	2.5mi	25:50
3rd Dec	Treadmill	9.6mi	59:48
2nd Dec	General	2.4mi	25:11
1st Dec	Treadmill	6.4mi	49:57

12 Month Benchmarks	Run	Bike
Mile	4:59	3:07
5k	16:14	9:54
5mi	29:14	16:21
10k	36:24	20:34
10mi	1:09:59	35:10
Half	1:50:27	55:05

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Best Times
Best WAVA

Dist	Races	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	PB	WB
100m	1					15 66.91											15 4:01/mi	66.91
0.8mi	1										4:18 77.45						4:18 5:07/mi	77.45
1500m	3														4:38 82.58		4:38 4:58/mi	82.58
1mi	4				5:33 69.74	5:16 73.98	5:14 74.98										5:14 5:14/mi	74.98
3000m	6														9:47 84.42		9:47 5:15/mi	84.42
3.5km	1								13:41 68.00								13:41 6:18/mi	68.00
4km	16					17:38 59.45		14:17 74.46	14:50 72.23	14:44 73.26	14:15 76.30	15:06 72.55		14:20 77.59	12:58 86.43		12:58 5:13/mi	86.43
2.5mi	2												19:11 58.42	23:58 47.12			19:11 7:33/mi	58.42
2.7mi	3				15:41 72.39	15:21 74.49								15:37 77.69			15:21 5:41/mi	77.69
3mi	1															17:53 76.33	17:53 5:58/mi	76.33
5km	39		21:38 60.04	20:34 63.49	18:56 69.42	17:44 74.66	17:25 76.42	16:47 80.04	16:57 79.83	16:35 82.21	16:12 84.78	17:35 78.11		16:21 85.28		17:06 82.80	16:12 5:13/mi	85.28
3.1mi	1						17:53 75.09										17:53 5:41/mi	75.09
3.3mi	1												49:10 30.65				49:10 14:41/mi	30.65
3.6mi	1													25:04 65.11			25:04 6:55/mi	65.11
3.7mi	1														20:27 81.33		20:27 5:35/mi	81.33
6km	1					21:46 73.32											21:46 5:50/mi	73.32
3.8mi	5					22:36 71.51	21:24 76.02		21:15 77.69				20:31 82.93				20:31 5:24/mi	82.93
6.4km	2							28:00 61.27									28:00 7:02/mi	61.27
4.1mi	1		38:31 45.20														38:31 9:18/mi	45.20
4.2mi	2									35:46 51.86							35:46 8:31/mi	51.86
6.8km	3						32:28 55.82						32:57 57.52				32:28 7:41/mi	57.52
4.2mi	2								27:54 66.13								27:54 6:35/mi	66.13
4.3mi	1									29:21 64.74							29:21 6:50/mi	64.74
4.3mi	1												30:31 64.03				30:31 7:04/mi	64.03
4.3mi	1							30:01 62.48									30:01 6:55/mi	62.48
4.4mi	2								28:38 66.45								28:38 6:33/mi	66.45
4.4mi	1												27:44 72.12				27:44 6:16/mi	72.12
4.5mi	4								28:19 69.23					28:01 73.28			28:01 6:14/mi	73.28
4.8mi	1											30:33 70.20					30:33 6:24/mi	70.20
4.8mi	5								24:54 84.05				26:48 80.54				24:54 5:11/mi	84.05
8km	10										26:58 82.28			31:41 71.14			26:58 5:25/mi	82.28
5mi	14			34:42 61.36	31:18 68.34	29:56 71.46	28:19 75.95	27:26 79.47	27:38 78.90	27:50 79.54				29:26 77.60	27:29 83.11		27:26 5:29/mi	83.11
5.1mi	1					34:49 63.09											34:49 6:47/mi	63.09
5.3mi	1					34:59 64.31											34:59 6:40/mi	64.31
5.4mi	1							34:03 69.27									34:03 6:18/mi	69.27
5.5mi	3												31:39 78.93		33:58 74.74	32:16 79.31	31:39 5:45/mi	79.31
9.1km	1														1:07:18 38.49		1:07:18 11:54/mi	38.49
5.8mi	1							33:39 74.88									33:39 5:48/mi	74.88
5.8mi	2													32:59 80.65		36:35 73.89	32:59 5:38/mi	80.65
9600m	1							35:47 72.94									35:47 6:00/mi	72.94
6mi	8						1:07:44 38.29	1:01:56 42.12	1:03:34 41.30	58:59 44.83	1:00:35 43.99	1:07:56 39.54					58:59 9:50/mi	44.83
10km	81	45:41 57.98	44:49 59.25	42:53 62.13	38:45 69.03	35:17 76.18	35:26 76.28	34:17 78.84	34:47 78.58	34:11 80.78	34:01 81.17	35:35 78.84	34:41 81.53	34:51 81.80	36:00 79.83	35:54 80.71	34:01 5:28/mi	81.80
11km	2						1:06:45 44.55	1:02:55 47.53									1:02:55 9:12/mi	47.53
12km	10						44:12 73.74	45:19 72.32	46:05 71.56	45:19 73.28	43:24 77.12	45:37 73.96	46:15 73.53	47:43 71.84	58:02 60.05		43:24 5:49/mi	77.12
8mi	4					50:04 69.81	47:22 74.13	44:59 78.48	45:21 78.33								44:59 5:37/mi	78.48
8.2mi	1														50:33 76.62		50:33 6:08/mi	76.62
14km	1							1:33:41 41.41									1:33:41 10:46/mi	41.41
9.4mi	1									1:32:46 46.03							1:32:46 9:52/mi	46.03
10mi	7				1:05:14 67.77	1:00:05 73.90	58:32 75.86							56:45 82.28	57:10 82.35		56:45 5:41/mi	82.35
10.1mi	1										1:27:27 52.93						1:27:27 8:37/mi	52.93
10.2mi	1			1:14:18 60.53													1:14:18 7:17/mi	60.53
10.5mi	1														1:19:28 62.35		1:19:28 7:34/mi	62.35
11.4mi	1															1:23:08 65.80	1:23:08 7:19/mi	65.80
12.1mi	3							1:28:09 61.79	1:25:13 64.30						1:30:34 63.42		1:25:13 7:03/mi	64.30
13.1mi	45			1:40:05 58.10	1:27:24 66.93	1:19:18 74.07	1:17:54 75.79	1:16:44 76.94	1:16:21 78.31	1:13:23 81.48	1:14:41 80.67		1:21:00 76.23	1:16:07 81.12			1:13:23 5:36/mi	81.48
22km	2										1:50:54 56.85	1:45:24 60.31					1:45:24 7:43/mi	60.31
13.8mi	1					1:29:07 69.68											1:29:07 6:27/mi	69.68
26.2mi	4			3:50:30 52.89						2:41:24 77.68	2:40:38 78.64			2:45:14 78.35			2:40:38 6:08/mi	78.64

2018		Result	WAVA	Distance
27 Jun	SHVC 5K Road Race Championships	17:31	81.46	5km
16 Jun	Uplawmoor 5.5 mile Halket Run SB	32:16	79.31	5.5mi
10 Jun	Roon the Toon 10k SB	35:54	80.71	10km
27 May	Cateran Trail Run PB	1:23:08	65.80	11.36mi
12 May	The Taynish Trail Race	49:27	58.12	10km
4 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion SB	17:06	82.80	5km
28 Apr	British Masters Road Relays PB	17:53	76.33	3mi
21 Apr	Linwood parkrun	17:38	80.29	5km
31 Mar	Linwood parkrun	17:53	79.17	5km
25 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	36:35	73.89	5.85mi
24 Feb	Scottish National XC Champs Falkirk	43:37	65.89	10km
2017		Result	WAVA	Distance
16 Sep	SVHC XC International Trial	28:37	80.03	8km
3 Sep	Muckle Toon Doctors Run PB	50:33	76.62	8.24mi
20 Aug	Paisley 10km	36:20	79.10	10km
30 Jul	European Masters Champs Aarhus Denmark - 4KXC PB	12:58	86.43	4km
29 Jul	European Masters Track 1500m heat Viby Stadium. Aarhus Denmark.	4:46	80.89	1500m
27 Jul	European Masters Track 10k Aarhus Denmark SB	36:00	79.83	10km
9 Jul	Heart of the Park Challenge SB	58:02	60.05	12km
1 Jul	Scottish Masters Outdoor T&F Championships - 1500m	4:51	79.50	1500m
10 Jun	Uplawmoor 5.5 mile Halket Run SB	33:58	74.74	5.5mi
2 Jun	GAA Miler Meet 3000m	9:47	84.42	3000m
12 May	West District 1500m track Kilmarnock PB	4:38	82.58	1500m
29 Apr	Hoka Highland Fling Relay Leg 4 SB	1:30:34	63.42	12.1mi
28 Apr	BMC Regional Races incorporating Scottish Championships PB	34:44	82.07	10000m
2 Apr	Tom Scott Memorial 10 Mile Road Race SB	57:10	82.35	10mi
5 Mar	3 Eildons 10 Mile Trail Race PB	1:19:28	62.35	10.5mi
25 Feb	Scottish National XC Champs - Senior Men - Falkirk	42:26	67.18	10km
19 Feb	Borders XC - Dunbar	26:32	73.52	4.28mi
11 Feb	Carnethy 5 PB	1:07:18	38.49	9.1km
5 Feb	Renfrewshire AAA Road Race Championships SB	27:29	83.11	5mi
29 Jan	Borders XC - Peebles	27:23	69.87	4.2mi
28 Jan	Scottish Masters Cross Country Championships	29:48	76.23	8km
22 Jan	Scottish Veteran Harriers Club Road Relays PB	20:27	81.33	3.66mi
15 Jan	Feel the Burns	1:45:22	59.09	13.1mi
8 Jan	Borders XC - Paxton House	24:33	64.71	3.5mi
4 Jan	GAA Miler Meet PB	9:47	83.78	3000m
2016		Result	WAVA	Distance
25 Dec	Linwood Parkrun	17:33	80.06	5km
18 Dec	Irvine Harriers Vs Cyclists SB	29:26	77.60	5mi
11 Dec	Borders XC Chirnside PB	28:01	73.28	4.5mi
20 Nov	Borders XC - Round 2 - Gala	23:48	66.16	3.47mi
13 Nov	Jimmy Irvine Bella 10K SB	34:51	81.80	10km
6 Nov	Borders XC - Round 1 - Lauder	28:32	67.87	4.25mi
28 Oct	3k on the Green PB	9:54	82.79	3km
22 Oct	National XC Relays, Cumbernauld SB	14:20	77.59	4km
16 Oct	Renfrewshire AAA County XC Relay Championships	15:04	73.82	4km
24 Sep	George Cummings Road Relays SB	15:37	77.69	2.7mi
17 Sep	SVHC XC Trial 8K	29:59	75.77	8km
11 Sep	City of Stirling 10k	37:10	76.70	10km
28 Aug	Teviotdale Harriers Hawick 10k	37:45	75.51	10km
24 Apr	London Marathon SB	2:45:14	78.35	26.2mi
10 Apr	Tom Scott Memorial 10 Mile Road Race PB	56:45	82.28	10mi
3 Apr	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston PB	32:59	80.65	5.85mi
19 Mar	Clydebank 5K SB	16:21	85.28	5km
13 Mar	Balloch to Clydebank Half Marathon SB	1:16:07	81.12	13.1mi
27 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	47:43	71.84	12km
14 Feb	Borders XC Gala PB	25:04	65.11	3.62mi
30 Jan	Scottish Masters Cross Country Championships SB	31:41	71.14	8km
16 Jan	East Kilbride AC Open Cross Country Races	29:15	80.96	8.4km
10 Jan	Borders XC Series - Paxton House SB	23:58	47.12	2.54mi
2015		Result	WAVA	Distance
13 Dec	Borders XC - Chirnside PB	27:44	72.12	4.42mi
29 Nov	Borders XC Series - Peebles PB	30:31	64.03	4.32mi
22 Nov	Kilmarnock XC - Senior Men	37:54	74.61	10km
15 Nov	Borders XC Series - Dunbar	28:38	69.53	4.4mi
1 Nov	Borders XC Series - Lauder	29:25	64.22	4.18mi
4 Jul	Harris Half Marathon	1:26:24	71.47	13.1mi
27 Jun	Barrathon	1:23:08	74.28	13.1mi
24 Jun	The Law Breaker Hill Race PB	49:10	30.65	3.35mi
13 Jun	Uplawmoor 5.5 mile Halket Run PB	31:39	78.93	5.5mi
6 Jun	Benbecula Half Marathon SB	1:21:00	76.23	13.1mi
28 May	Clydebank 10k SB	34:41	81.53	10km
13 May	Whangie Whizz Hill Race SB	32:57	57.52	6.8km
6 May	SVHC Snowball Race 4.8 miles	26:53	80.29	4.8mi
2 May	Neilston Pad Race	28:25	73.06	4.62mi
29 Apr	Kaim hill race	33:52	45.08	5.5km
22 Apr	Beinn Dubh Hill Race (Luss)	43:18	41.80	6.5km
22 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	46:15	73.53	12km
15 Feb	Borders XC Series Round 7 - Conundrum	25:03	73.37	4.1mi
31 Jan	Scottish National Masters XC Championships - Men	31:50	70.25	8km
25 Jan	SVHC Open masters relay championship PB	20:31	82.93	3.8mi
18 Jan	East Kilbride AC Open Cross Country Races	32:08	73.12	8.4km
11 Jan	Borders XC Series - Paxton House PB	19:11	58.42	2.54mi
2 Jan	Beith Harriers Open New Year Road Race - Senior SB	26:48	80.54	4.8mi
2014		Result	WAVA	Distance
25 Dec	Eglinton parkrun	18:50	73.48	5km
21 Dec	Irvine Harriers Vs Cyclists PB	30:33	70.20	4.77mi
14 Dec	Borders XC Series - Chirnside	29:24	68.75	4.5mi
22 Nov	British & Irish Masters International XC (M35-49)	28:14	79.21	8km
16 Nov	Renfrewshire XC Championships	34:22	78.78	6mi
9 Nov	Kilmarnock Open XC	37:02	74.35	6.1mi
2 Nov	borders cross country series lauder	28:31	66.70	4.24mi
25 Oct	National XC Relays, Cumbernauld SB	15:06	72.55	4km
18 Oct	Renfrewshire AAA County XC Relay Championships	12:55	84.81	4km
11 Oct	West District XC Relays	13:20	82.16	4km
28 Sep	Linlithgow 10k	36:04	77.78	10km
14 Sep	Kilmacolm 10K SB	35:35	78.84	10km
24 Aug	Blackwood 10k Trail Race	39:50	70.42	10km
15 Mar	BMAF Cross Country Championships - Men	28:27	77.99	8km
23 Feb	Cani-Sports Scotland Races Mugdock	22:40	60.59	5km
22 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	45:37	73.96	12km
15 Feb	Carnethy 5 SB	1:07:56	39.54	6mi
1 Feb	Scottish National Masters XC Championships - Men	33:07	67.00	8km
19 Jan	Feel the Burns Hill Race PB	1:45:24	60.31	22km
4 Jan	Eglington Parkrun SB	17:35	78.11	5km
2013		Result	WAVA	Distance
22 Dec	Irvine Harriers Vs Cyclists	30:47	72.47	5mi
16 Nov	British and Irish Masters XC International PB	26:58	82.28	8km
26 Oct	National XC Relays, Cumbernauld SB	14:15	76.30	4km
20 Oct	Renfrewshire AAA County CC Relay Championships	14:14	76.39	4km
13 Oct	CaniX World Championship - Day 2 5km Mass start PB	16:12	84.78	5km
13 Oct	CaniX World Championship - Day 2 International teams relay PB	4:18	77.45	0.84mi
12 Oct	CaniX World Championship - Day 1 5km Time trial	16:18	84.26	5km
1 Sep	Bella 5K	17:30	78.48	5km
25 Aug	Paisley 10km	34:50	79.90	10km
18 Aug	SVHC/BMAF Glasgow 800 10k Road Race	35:01	79.48	10km
24 Jul	Cairn Table hill race	34:30	59.18	4.58mi
7 Jul	Isle of Harris Half Marathon	1:19:01	76.87	13.1mi
26 Jun	Bellahouston Road Runners Presidents Cup 5K	16:44	82.08	5km
21 Jun	Brian Goodwin Memorial 10k	34:46	80.05	10km
16 Jun	Men's Health Forum Scotland 10k	34:27	80.79	10km
18 May	Langholm Trail 1/2 Marathon	1:58:56	51.07	13.1mi
4 May	Neilston Pad Race	28:41	71.27	4.62mi
21 Apr	London Marathon PB	2:40:38	78.64	26.2mi
31 Mar	Deuchary Hill Canter PB	1:27:27	52.93	10.15mi
17 Mar	Inverness Half Marathon SB	1:14:41	80.67	13.1mi
9 Mar	Jack Crawford Springburn Cup 10k Race PB	34:01	81.17	10km
23 Feb	Scottish National XC Champs - Senior Men - Falkirk PB	43:24	77.12	12km
16 Feb	Carnethy 5 SB	1:00:35	43.99	6mi
9 Feb	Devil's Burdens New Leg 3	25:28	52.69	3.06mi
2 Feb	Scottish Masters Cross Country Championships	29:33	74.51	8km
19 Jan	Feel the Burns Hill Race SB	1:50:54	56.85	22km
2012		Result	WAVA	Distance
2 Dec	Borders XC Series - Peebles PB	29:21	64.74	4.3mi
10 Nov	British & Irish Masters' International XC	29:13	75.77	5mi
27 Oct	National XC Relays, Cumbernauld	15:31	69.56	4km
20 Oct	Renfrewshire cross country SB	14:44	73.26	4km
2 Sep	Great Scottish Run Half Marathon	1:15:49	79.46	13.1mi
26 Aug	Paisley 10K SB	34:11	80.78	10km
19 Aug	Achilles Heel Bella 5K SB	16:35	82.21	5km
5 Aug	Helensburgh Half Marathon	1:16:17	78.98	13.1mi
16 Jul	Irvine 5 mile Road Race SB	27:50	79.54	5mi
7 Jul	Isle of Harris Half Marathon	1:23:44	71.95	13.1mi
30 Jun	Dollar Hill Race PB	1:32:46	46.03	9.4mi
29 Jun	Calderglen Harriers Trail 10k	37:56	72.79	10km
23 Jun	Eildon 2 Hills Race PB	35:46	51.86	4.2mi
9 Jun	Isle of Skye Half Marathon	1:19:24	75.88	13.1mi
2 Jun	Benbecula Half Marathon	1:17:18	77.94	13.1mi
13 May	Muckletoon Doctor's	45:11	76.56	7.75mi
5 May	Neilston Pad Race	28:30	71.18	4.62mi
15 Apr	Lochaber Marathon SB	2:41:24	77.68	26.2mi
7 Apr	Dunbar 10k	34:16	79.95	10km
11 Mar	Inverness Half Marathon PB	1:13:23	81.48	13.1mi
19 Feb	Floors Castle - Borders XC Series Round 7	21:52	70.36	3.52mi
18 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	45:19	73.28	12km
11 Feb	Carnethy 5 PB	58:59	44.83	6mi
4 Feb	Scottish Athletics National Masters CC Championships	31:20	67.30	4.8mi
29 Jan	Berwick - Borders XC Series Round 6	26:52	71.36	4.37mi
2011		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k	35:56	76.24	10km
10 Dec	Scottish Athletics West District XC Championships	34:53	78.54	10km
4 Dec	Peebles - Borders XC Series Round 4	27:03	66.74	4.12mi
27 Nov	Galashiels - Borders XC Series Round 3	24:41	80.02	4.5mi
19 Nov	Renfrewshire AAA County CC Championships - Senior Men	33:38	78.63	6mi
12 Nov	Jimmy Irvine Bella 10K	34:59	78.32	10km
5 Nov	Scottish Athletics 4k CC Championships SB	14:50	72.23	4km
22 Oct	National XC Relays, Cumbernauld	15:14	70.33	4km
16 Oct	Renfrewshire AAA County CC Relay Championships PB	13:41	68.00	3.5km
24 Sep	Two Breweries Hill Race	3:38:10	38.48	18mi
18 Sep	KILMACOLM 10K	35:48	76.53	10km
4 Sep	Great Scottish Run Half Marathon	1:18:57	75.73	13.1mi
28 Aug	Paisley 10K	35:00	78.28	10km
21 Aug	Bella 5K	16:58	79.76	5km
14 Aug	Philiphaugh Hill Race	48:40	62.22	6.83mi
7 Aug	Helensburgh half marathon	1:16:21	78.31	13.1mi
31 Jul	Callander Highland Games Hill Race	1:07:51	40.38	10km
20 Jul	Bellahouston Road Runners Presidents Cup 5K SB	16:57	79.83	5km
9 Jul	Harris Half Marathon	1:18:19	76.35	13.1mi
2 Jul	Barrathon Half Marathon	1:19:33	75.16	13.1mi
24 Jun	Calderglen Harriers Trail 10K	37:49	72.45	10km
22 Jun	jogscotland 5k Challenge - Glasgow - Glasgow Green	17:03	79.37	5km
19 Jun	Men's Health Forum Scotland 10k	34:52	78.58	10km
12 Jun	DECHMONT LAW 10K TRAIL RACE	34:55	78.46	10km
4 Jun	Benbecula Half Marathon SB	1:16:21	78.31	13.1mi
28 May	Stornoway Half Marathon	1:17:08	77.52	13.1mi
8 May	Muckletoon Doctor's Run, Langholm SB	45:21	78.33	8mi
7 May	Neilston Pad Race SB	28:19	69.23	4.5mi
4 May	Troon Tortoises 10K SB	34:47	78.21	10km
30 Apr	Highland Fling Relay - Leg Four - Bein Glas Farm to Tyndrum PB	1:25:13	64.30	12.1mi
27 Apr	Whangie Whizz	30:50	59.63	6.8km
23 Apr	Strathclyde ParkRun #54	17:04	78.71	5km
16 Apr	Strathclyde ParkRun	17:00	79.02	5km
10 Apr	Edinburgh Half Marathon	1:16:37	77.51	13.1mi
2 Apr	Buchlyvie 10k	35:53	75.81	10km
13 Mar	Balloch to Clydebank Half Marathon	1:16:36	77.53	13.1mi
27 Feb	Dunbar - Borders XC Series Round 4 PB	24:54	84.05	4.8mi
19 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	46:05	71.56	12km
12 Feb	Carnethy 5 Hill Race SB	1:03:34	41.30	6mi
6 Feb	Renfrewshire AAA Road Race Championships SB	27:38	78.90	5mi
23 Jan	Berwick - Borders XC Series Round 2 PB	28:38	66.45	4.37mi
16 Jan	West District Cross Country Championships (Senior Men)	35:47	76.02	10km
9 Jan	Paxton House - Borders XC Series Round 1 PB	27:54	66.13	4.24mi
8 Jan	Glasgow Parkrun	19:41	68.25	5km
3 Jan	Greenmantle Dash	19:32	44.43	3.3km
2 Jan	Beith Harriers Open New Year Road Race - Senior	26:21	79.43	4.8mi
1 Jan	Blairgowrie Ne'er Day Fun Run SB	21:15	77.69	3.8mi
2010		Result	WAVA	Distance
4 Dec	West District Cross Country Championships (Senior Men's race) PB	35:47	72.94	9600m
4 Dec	Glasgow Parkrun	21:13	63.31	5km
20 Nov	Renfrewshire AAA Cross Country Championships (Men) PB	34:03	69.27	5.4mi
25 Sep	George Cummings Road Relays, Houston SB	14:17	74.46	4km
19 Sep	Kilmacolm 10k	34:50	78.09	10km
5 Sep	Great Scottish Run Half Marathon	1:18:03	76.09	13.1mi
29 Aug	Paisley 10K	35:38	76.34	10km
11 Aug	Kilmarnock trail race PB	27:26	79.47	5mi
8 Aug	Bellahouston Road Runners 5K	17:13	78.02	5km
31 Jul	Dollar Hill Race PB	1:33:41	41.41	14km
30 Jun	Bella Road Runners Presidents Cup 5K	17:16	77.80	5km
25 Jun	Calderglen Harriers Trail 10K	38:00	71.59	10km
23 Jun	jogscotland 5k Challenge - Glasgow 1 - Glasgow Green SB	16:47	80.04	5km
17 Jun	Kirkintilloch 10K	35:40	76.27	10km
12 Jun	Isle of Skye Half Marathon	1:18:38	75.53	13.1mi
3 Jun	Dumbarton 10k	34:50	78.09	10km
27 May	Clydebank 10k	34:44	78.32	10km
9 May	Muckletoon Doctor's Run, Langholm PB	44:59	78.48	8mi
5 May	Troon Tortoises 10K SB	34:17	78.84	10km
1 May	Neilston Pad Race PB	28:00	61.27	6.4km
24 Apr	Highland Fling Relay - Stage 4, Bein Glas Farm to Tyndrum SB	1:28:09	61.79	12.1mi
11 Apr	Gala Harriers 10K	34:58	77.30	10km
3 Apr	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston PB	33:39	74.88	5.8mi
28 Mar	Grangemouth Round the Houses 10K	35:12	76.79	10km
21 Mar	Criffel Hill Race PB	1:02:55	47.53	11km
14 Mar	Balloch to Clydebank Half-Marathon SB	1:16:44	76.94	13.1mi
28 Feb	Peebles XC (Borders series race 6)	25:48	63.52	3.8mi
20 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	45:19	72.32	12km
13 Feb	Carnethy 5 Hill Race SB	1:01:56	42.12	6mi
7 Feb	Galashiels XC (Borders series race 4) Rearranged from 10th January.	33:55	50.87	4mi
31 Jan	Berwick XC (Borders series race 5) PB	30:01	62.48	4.34mi
23 Jan	Devil's Burdens Relay Race	2:55:51	50.70	31km
2009		Result	WAVA	Distance
13 Dec	Dunbar XC (Borders series race 3)	34:30	50.01	4mi
20 Sep	City of Stirling 10K SB	35:26	76.28	10km
12 Sep	Saab Salomon Turbo X	1:22:21	54.21	10mi
6 Sep	Great Scottish Run Half Marathon SB	1:17:54	75.79	13.1mi
30 Aug	Paisley 10K	36:14	74.60	10km
16 Aug	Bellahouston Road Runners 5K	17:42	75.34	5km
12 Aug	Kilmarnock trail race	28:58	74.72	5mi
1 Aug	Islay Half Marathon	1:20:06	73.71	13.1mi
19 Jul	Scottish Fetch Mile Challenge 4 PB	5:14	74.98	1mi
11 Jul	Isle of Harris 1/2 Marathon	1:23:04	71.07	13.1mi
26 Jun	Calderglen Harriers Trail 10K	39:57	67.66	10km
24 Jun	jogscotland 5K Challenge - Glasgow - Glasgow Green	17:27	76.42	5km
13 Jun	Isle of Skye Half Marathon	1:21:38	72.32	13.1mi
6 Jun	Benbecula Half Marathon	1:18:34	75.14	13.1mi
28 May	Clydebank 10k	35:46	75.57	10km
23 May	Stornoway Half Marathon	1:19:28	74.29	13.1mi
12 May	Hollywood Stroll	28:46	74.77	5mi
10 May	Muckletoon Doctor's Run, Langholm SB	47:22	74.13	8mi
2 May	Neilston Pad Race	30:02	56.71	6.4km
29 Apr	Kaim Hill Race	38:31	37.91	5.5km
22 Apr	Whangie Whizz Hill Race PB	32:28	55.82	6.8km
12 Apr	Tom Scott Memorial 10 Mile Road Race SB	58:32	75.86	10mi
4 Apr	Scottish 6/4 Stage Road Relays (short stage), Livingston PB	17:53	75.09	3.15mi
29 Mar	Grangemouth Round the Houses 10K	35:40	75.36	10km
22 Mar	Criffel Hill Race SB	1:06:45	44.55	11km
21 Mar	Glasgow Parkrun	17:44	74.66	5km
14 Mar	Dunky Wright Memorial 5k SB	17:25	76.01	5km
8 Mar	Balloch to Clydebank Half-Marathon	1:18:20	74.99	13.1mi
21 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	44:12	73.74	12km
14 Feb	Carnethy 5 Hill Race SB	1:07:44	38.29	6mi
8 Feb	Renfrewshire AAA 5 Mile Road Race SB	28:19	75.95	5mi
24 Jan	Devil's Burdens Relay Race, Fife	2:49:55	52.20	31km
17 Jan	Jack Crawford Memorial 10K	35:58	74.73	10km
11 Jan	Borders Cross Country Series - Round 4 Dunbar	31:25	63.34	4.63mi
2 Jan	Greenmantle Dash, Broughton (nr Biggar)	20:32	40.57	2mi
1 Jan	Blairgowrie Ne'er Day Fun Run SB	21:24	76.02	3.8mi
2008		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10K	35:32	75.64	10km
7 Dec	Scottish Fetch Mile Challenge SB	5:16	73.98	1mi
6 Dec	West District Cross Country Championships (Senior Men)	35:58	74.73	10km
30 Nov	St Andrews Hospice St Andrews Day 6k Fun Run PB	21:46	73.32	6km
28 Nov	3K On The Green SB	10:16	75.27	3km
23 Nov	Strathaven Run With the Wind 10K SB	35:17	76.18	10km
15 Nov	Brampton to Carlisle 10 SB	1:00:05	73.90	10mi
2 Nov	Eddie's Half Marathon SB	1:19:18	74.07	13.1mi
25 Oct	National XC Relays, Cumbernauld SB	17:38	59.45	4km
18 Oct	Renfrewshire 4K XC Relays - Linwood	12:51	82.08	2.5mi
5 Oct	Baxters River Ness 10K	36:21	73.94	10km
27 Sep	George Cummings Road Relays PB	15:21	74.49	2.7mi
7 Sep	Great Scottish Run Half Marathon	1:20:14	73.21	13.1mi
31 Aug	Paisley 10K	35:27	75.82	10km
24 Aug	Hawick 10K	37:11	72.29	10km
17 Aug	Bellahouston Road Runners 5K SB	17:44	74.66	5km
2 Aug	Islay Half Marathon	1:24:22	69.62	13.1mi
20 Jul	Scottish Fetch Mile Challenge Part Two (100m) PB	15	66.91	100m
20 Jul	Scottish Fetch Mile Challenge	5:26	71.71	1mi
5 Jul	Corrieyairack Challenge	4:34:32	82.74	43mi
28 Jun	Isle of Barra Half Marathon The Barathon	1:26:53	67.61	13.1mi
14 Jun	Isle of Skye Half Marathon PB	1:29:07	69.68	13.8mi
7 Jun	Benbecula Half Marathon	1:22:57	70.81	13.1mi
31 May	Frank Sinclair Memorial 10K Road Race	38:03	70.64	10km
13 May	Hollywood Stroll SB	29:56	71.46	5mi
11 May	Muckletoon Doctor's Run, Langholm SB	50:04	69.81	8mi
7 May	Troon Tortoises 10K	37:23	71.56	10km
3 May	Neilston Pad Race PB	34:49	63.09	5.13mi
27 Apr	Mad Hatters Fun Run	18:15	72.02	5km
13 Apr	Tom Scott Memorial 10 Mile Road Race	1:00:48	72.71	10mi
5 Apr	Dunbar 10K	37:02	72.23	10km
23 Mar	Alloa Half Marathon	1:21:23	71.88	13.1mi
15 Mar	Dunky Wright Memorial 5k	17:50	73.71	5km
9 Mar	Balloch to Clydebank Half-Marathon	1:22:55	70.55	13.1mi
23 Feb	Scottish National XC Champs - Senior Men - Falkirk	47:15	68.65	12km
9 Feb	Scottish National Masters Cross Country (Men)	38:56	68.71	10km
3 Feb	Renfrewshire AAA 5 Mile Road Race Champs	30:44	69.60	5mi
27 Jan	Scottish 4K XC Champs - Bellahouston Park	15:58	65.19	4km
20 Jan	Masters Relay Road Race * open event* SB	22:36	71.51	3.8mi
12 Jan	Jack Crawford Memorial 10K	38:43	69.09	10km
5 Jan	Nigel Barge Memorial 10K	39:11	68.27	10km
2 Jan	Lenzie Jog Fun Run PB	34:59	64.31	5.25mi
2007		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10K	38:56	68.71	10km
2 Dec	Fetch Scottish Mile Challenge SB	5:33	69.74	1mi
23 Nov	Run-4-it 3k on the Green - Race 3 of 3 SB	11:03	69.45	3km
17 Nov	Glasgow University 5 Mile Road Race SB	31:18	68.34	5mi
26 Oct	Run-4-It on the Green Series 3K	11:20	67.71	3km
21 Oct	Renfrewshire 4K XC Relays - Lochinch	15:22	67.74	4km
29 Sep	George Cummings Road Relays SB	15:41	72.39	2.7mi
16 Sep	Barrhead 10K	39:40	67.44	10km
9 Sep	Around Cumbrae 10 Mile Road Race SB	1:05:14	67.77	10mi
2 Sep	Great Scottish Run Half Marathon SB	1:27:24	66.93	13.1mi
26 Aug	Paisley 10K SB	38:45	69.03	10km
19 Aug	Bellahouston Road Runners 5K SB	18:56	69.42	5km
12 Aug	Isle of Mull Half Marathon	1:29:56	65.04	13.1mi
4 Aug	Islay Half Marathon	1:31:05	64.22	13.1mi
27 Jun	Bella Road Runners Presidents Cup 5K	19:29	67.47	5km
19 Jun	Glasgow Jog Scotland 5k	19:11	68.52	5km
17 Jun	Men's Health Forum Scotland 10k	40:26	66.16	10km
31 May	Clydebank 10k	39:30	67.72	10km
24 May	Helensburgh 10k	40:20	66.32	10km
9 May	Troon Tortoises 10K	39:56	66.72	10km
29 Apr	Barrhead 5K	19:32	66.85	5km
21 Mar	Bellahouston Road Runners 5km Time Trial	19:45	66.11	5km
18 Mar	Alloa Half Marathon	1:35:31	61.03	13.1mi
2006		Result	WAVA	Distance
29 Oct	Jedburgh Half Marathon	1:41:08	57.64	13.1mi
17 Sep	St. Andrew's Hospice 10K SB	42:53	62.13	10km
10 Sep	Around Cumbrae 10 Mile Road Race - Millport PB	1:14:18	60.53	10.2mi
27 Aug	Paisley 10K	42:59	61.98	10km
20 Aug	Bellahouston Road Runners 5K SB	20:34	63.49	5km
16 Aug	Kilmarnock trail race SB	34:42	61.36	5mi
9 Apr	Paris Marathon SB	3:50:30	52.89	26.2mi
19 Mar	Alloa Half Marathon SB	1:40:05	58.10	13.1mi
2005		Result	WAVA	Distance
4 Sep	Great Scottish Run 10K SB	44:49	59.25	10km
28 Aug	Paisley 10K	45:10	58.79	10km
21 Aug	Bellahouston Road Runners 5K SB	21:38	60.04	5km
13 Jul	Glasgow Jog Scotland 5K	23:30	55.27	5km
19 Jun	Vale of Leven 10k	46:54	56.62	10km
9 Jun	Dumbarton 10k	46:01	57.71	10km
2 Jun	Clydebank 10k	46:44	56.82	10km
26 May	Helensburgh 10k	46:39	56.92	10km
7 May	Neilston Pad Race PB	38:31	45.20	4.14mi
2004		Result	WAVA	Distance
3 Oct	Baxters River Ness 10K	46:50	56.56	10km
5 Sep	Paisley 10K	49:31	53.49	10km
26 Jun	Peebles Beltane 10k SB	45:41	57.98	10km
17 Jun	Giffnock North Running Festival 10k	48:47	54.30	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	0	0	1	1	1	0	0	0	0	0	0	0	4
2024	200	164	157	108	111	100	95	140	108	122	160	25	1490
2024	0	0	0	0	0	0	0	0	17	70	40	0	127
2023	0	0	0	0	2	0	0	0	0	0	0	0	3
2023	131	201	225	205	219	212	209	235	205	204	203	237	2485
2022	220	117	45	46	96	38	22	17	30	35	81	65	811
2022	0	0	0	0	0	7	0	2	35	0	0	0	44
2021	0	0	0	0	0	0	0	0	1	0	0	0	1
2021	103	116	105	88	134	82	96	72	69	212	127	108	1312
2020	146	131	176	172	255	56	171	201	138	17	6	15	1484
2020	22	0	5	17	0	0	0	0	0	0	0	0	44
2019	0	0	0	0	0	0	0	0	0	0	0	0	0
2019	201	173	138	60	181	136	109	191	225	182	194	179	1970
2019	0	0	0	0	5	0	0	0	1	0	0	0	6
2018	0	0	0	0	0	0	0	1	0	1	0	0	3
2018	167	172	270	266	235	202	245	190	203	187	172	150	2461
2018	0	4	0	0	0	0	0	0	0	0	0	0	4
2017	2	0	0	0	1	0	0	0	0	0	4	0	7
2017	253	216	305	241	241	119	220	233	137	199	189	131	2483
2016	0	0	0	0	0	0	0	2	0	0	0	0	2
2016	301	219	251	162	151	158	182	174	223	303	244	228	2597
2015	0	0	0	0	3	0	0	0	0	0	0	0	3
2015	253	265	128	239	220	189	60	31	154	169	216	251	2173
2015	0	0	10	2	0	0	0	0	0	0	0	0	11
2014	262	233	178	123	194	217	240	187	230	201	193	160	2419
2013	317	288	368	231	216	283	270	235	189	181	251	283	3111
2013	0	0	0	6	11	32	11	0	0	0	0	0	60
2012	0	0	0	0.2	0	0	0	0	0	0	0	0	0.2
2012	313	328	351	217	264	278	253	324	106	150	219	306	3109
2012	0	0	0	0	11	0	0	0	68	17	0	0	95
2011	251	233	225	256	221	210	252	194	175	270	293	252	2831
2011	0	0	0	66	23	11	10	0	0	0	0	0	109
2010	266	243	274	260	269	250	321	283	174	172	248	251	3011
2009	0	0	0	0	0	0	0	0	0	2.9	0	0	2.9
2009	229	203	192	225	170	219	179	263	151	7	97	231	2167
2009	0	0	0	0	0	0	0	0	0	96	45	0	141
2008	0	0	0	0	0	0	0.1	0	0	0	0	0	0.1
2008	180	186	178	148	155	159	186	219	151	205	186	214	2166
2008	0	0	0	11	48	44	37	0	0	0	0	0	140
2007	0	0.3	0.3	0	0	0	0.4	0	0	0	0	0	1
2007	40	116	175	119	147	166	105	128	146	61	114	137	1455
2007	0	154	242	102	115	76	105	44	56	17	11	0	923
2006	0	0	0	0	0	0	0	0	0.4	0	0	0	0.4
2006	106	134	74	55	11	24	35	68	40	50	11	49	658
2006	0	0	0	0	0	6	0	0	0	0	0	45	51
2005	0	0	0	0	1.2	0	0	1.2	0	0	0	0	2.5
2005	6	18	13	49	44	46	32	33	42	31	53	111	479
2005	0	15	0	0	0	0	10	0	0	13	20	0	57

Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14
4.7mi, 40:26 Run - Treadmill 1) 1mi - 8:44(8:44/mi) 126/139bpm [1100b/mi] 103cal 334/400W 2) 1mi - 8:40(8:40/mi) 130/139bpm [1126b/mi] 100cal 337/367W 3) 1mi - 8:39(8:39/mi) 129/133bpm [1116b/mi] 91cal 339/395W 4) 1mi - 8:33(8:33/mi) 130/133bpm [1111b/mi] 88cal 343/385W 5) 0.66mi - 5:51(8:51/mi) 133/137bpm [1177b/mi] 62cal 329/384W Add a comment	0.4mi, 4:10 Run - General 1) 0.42mi - 4:10(10:01/mi) 137/142bpm [1372b/mi] 52cal 299/335W Add a comment 5.2mi, 35:50 Run - General 1) 1mi - 6:16(6:16/mi) 171/176bpm [1070b/mi] 109cal 450/607W 2) 1mi - 6:49(6:49/mi) 175/176bpm [1194b/mi] 121cal 428/505W 3) 1mi - 7:05(7:05/mi) 174/176bpm [1233b/mi] 123cal 420/518W 4) 1mi - 7:05(7:05/mi) 174/175bpm [1232b/mi] 123cal 429/467W 5) 1mi - 7:14(7:14/mi) 174/176bpm [1259b/mi] 124cal 419/506W 6) 0.21mi - 1:21(6:23/mi) 175/177bpm [1117b/mi] 24cal 437/527W Add a comment 2.3mi, 24:24 Run - General 1) 1mi - 10:26(10:26/mi) 134/146bpm [1398b/mi] 136cal 279/358W 2) 1mi - 12:08(12:08/mi) 133/154bpm [1614b/mi] 143cal 236/391W 3) 0.27mi - 1:50(6:41/mi) 152/172bpm [1015b/mi] 28cal 400/562W Add a comment	10mi, 1:32:28 Run - General 1) 1mi - 9:51(9:51/mi) 129/142bpm [1270b/mi] 131cal 323/404W 2) 1mi - 9:14(9:14/mi) 136/141bpm [1257b/mi] 127cal 328/394W 3) 1mi - 9:09(9:09/mi) 140/145bpm [1281b/mi] 128cal 345/388W 4) 1mi - 9:02(9:02/mi) 147/155bpm [1328b/mi] 132cal 349/439W 5) 1mi - 8:51(8:51/mi) 145/150bpm [1284b/mi] 126cal 345/396W 6) 1mi - 9:11(9:11/mi) 143/151bpm [1313b/mi] 126cal 343/455W 7) 1mi - 9:34(9:34/mi) 141/149bpm [1348b/mi] 127cal 306/389W 8) 1mi - 9:13(9:13/mi) 140/144bpm [1290b/mi] 123cal 321/448W 9) 1mi - 9:09(9:09/mi) 134/138bpm [1227b/mi] 130cal 324/370W 10) 1mi - 9:11(9:11/mi) 140/143bpm [1285b/mi] 129cal 331/409W 11) 0.01mi - 3(5:21/mi) 141/141bpm [755b/mi] 1cal 300/302W Add a comment	-	0.5mi, 6:05 Run - Track Session 1) 0.49mi - 6:05(12:23/mi) 138/150bpm [1709b/mi] 79cal 247/340W Add a comment 6.6mi, 49:10 Run - Track Session 1) 0.25mi - 1:38(6:33/mi) 143/161bpm [936b/mi] 23cal 430/539W 2) 0.01mi - 31(41:12/mi) 151/161bpm [6221b/mi] 8cal 152/451W 3) 0.25mi - 1:32(6:09/mi) 156/166bpm [960b/mi] 25cal 491/574W 4) 0.01mi - 21(28:22/mi) 163/166bpm [4624b/mi] 6cal 179/478W 5) 0.25mi - 1:35(6:23/mi) 162/168bpm [1035b/mi] 26cal 474/581W 6) 0.01mi - 11(14:52/mi) 167/168bpm [2484b/mi] 3cal 327/454W 7) 0.25mi - 1:37(6:29/mi) 167/170bpm [1082b/mi] 27cal 452/571W 8) 0.02mi - 30(27:05/mi) 165/170bpm [4468b/mi] 8cal 152/443W 9) 0.25mi - 1:35(6:22/mi) 162/170bpm [1032b/mi] 26cal 451/553W 10) 0.01mi - 21(27:47/mi) 168/170bpm [4666b/mi] 6cal 173/445W 11) 0.25mi - 1:36(6:24/mi) 166/170bpm [1063b/mi] 27cal 470/555W 12) 0.01mi - 11(14:59/mi) 169/170bpm [2531b/mi] 3cal 323/454W 13) 0.25mi - 1:36(6:28/mi) 170/172bpm [1099b/mi] 28cal 461/538W 14) 0.02mi - 30(27:05/mi) 165/171bpm [4469b/mi] 8cal 152/451W 15) 0.25mi - 1:34(6:17/mi) 164/171bpm [1030b/mi] 26cal 453/562W 16) 0.01mi - 21(27:33/mi) 169/171bpm [4655b/mi] 5cal 192/446W 17) 0.25mi - 1:37(6:29/mi) 167/170bpm [1084b/mi] 28cal 468/565W 18) 0.01mi - 11(14:58/mi) 170/171bpm [2545b/mi] 3cal 297/446W 19) 0.25mi - 1:36(6:24/mi) 170/173bpm [1089b/mi] 28cal 470/549W 20) 0.01mi - 30(40:47/mi) 167/172bpm [6812b/mi] 8cal 107/450W 21) 0.25mi - 1:34(6:20/mi) 165/170bpm [1044b/mi] 27cal 450/603W 22) 0.01mi - 21(27:42/mi) 169/171bpm [4682b/mi] 5cal 194/459W 23) 0.25mi - 1:36(6:26/mi) 167/171bpm [1073b/mi] 27cal 474/571W 24) 0.01mi - 11(14:49/mi) 170/171bpm [2520b/mi] 3cal 266/457W 25) 0.25mi - 1:36(6:25/mi) 171/174bpm [1098b/mi] 27cal 468/547W 26) 0.01mi - 31(41:09/mi) 168/173bpm [6913b/mi] 8cal 152/460W 27) 0.25mi - 1:36(6:24/mi) 166/172bpm [1064b/mi] 27cal 470/549W 28) 0.01mi - 21(27:44/mi) 170/172bpm [4715b/mi] 6cal 184/463W 29) 0.25mi - 1:35(6:21/mi) 168/173bpm [1066b/mi] 27cal 465/568W 30) 0.01mi - 31(40:56/mi) 168/173bpm [6876b/mi] 8cal 150/465W 31) 0.25mi - 1:36(6:17/mi) 167/171bpm [1048b/mi] 27cal 478/588W 32) 0.01mi - 21(27:34/mi) 169/171bpm [4658b/mi] 5cal 169/452W 33) 0.25mi - 1:34(6:17/mi) 169/174bpm [1061b/mi] 27cal 484/611W 34) 0.01mi - 11(14:53/mi) 172/173bpm [2560b/mi] 3cal 313/471W 35) 0.25mi - 1:38(6:33/mi) 172/173bpm [1127b/mi] 28cal 443/534W 36) 0.01mi - 31(41:15/mi) 168/173bpm [6929b/mi] 8cal 129/437W 37) 0.25mi - 1:36(6:25/mi) 166/172bpm [1065b/mi] 27cal 465/543W 38) 0.01mi - 21(27:58/mi) 170/172bpm [4755b/mi] 6cal 185/444W 39) 0.25mi - 1:39(6:36/mi) 169/171bpm [1117b/mi] 28cal 447/538W 40) 0.01mi - 12(16:18/mi) 170/171bpm [2771b/mi] 3cal 282/425W 41) 0.25mi - 1:39(6:39/mi) 170/172bpm [1131b/mi] 28cal 452/543W 42) 0.02mi - 30(26:57/mi) 168/172bpm [4528b/mi] 8cal 128/433W 43) 0.25mi - 1:33(6:15/mi) 168/174bpm [1049b/mi] 26cal 459/579W 44) 0.01mi - 21(28:26/mi) 172/174bpm [4889b/mi] 6cal 197/471W 45) 0.25mi - 1:34(6:20/mi) 172/176bpm [1088b/mi] 27cal 489/629W 46) 0.01mi - 14(18:59/mi) 174/175bpm [3303b/mi] 4cal 252/473W 47) 0.25mi - 1:35(6:23/mi) 173/176bpm [1104b/mi] 28cal 475/550W 48) 0.02mi - 32(28:55/mi) 171/176bpm [4944b/mi] 9cal 113/486W 49) 0.25mi - 1:32(6:09/mi) 171/176bpm [1050b/mi] 26cal 522/648W 50) 0.02mi - 40(36:12/mi) 169/175bpm [6118b/mi] 12cal 85/495W Add a comment 1.2mi, 17:48 Run - Track Session 1) 0.99mi - 14:29(14:34/mi) 109/132bpm [1587b/mi] 130cal 214/590W 2) 0.2mi - 3:19(16:40/mi) 110/142bpm [1833b/mi] 24cal 168/615W Add a comment	9.3mi, 1:23:19 Run - Treadmill 1) 1mi - 8:45(8:45/mi) 116/128bpm [1015b/mi] 86cal 330/374W 2) 1mi - 8:53(8:53/mi) 124/126bpm [1101b/mi] 91cal 326/351W 3) 1mi - 8:58(8:58/mi) 128/131bpm [1148b/mi] 95cal 324/345W 4) 1mi - 8:59(8:59/mi) 121/124bpm [1088b/mi] 73cal 324/358W 5) 1mi - 8:57(8:57/mi) 123/127bpm [1101b/mi] 73cal 325/398W 6) 1mi - 8:55(8:55/mi) 124/127bpm [1105b/mi] 71cal 326/346W 7) 1mi - 8:56(8:56/mi) 126/133bpm [1126b/mi] 73cal 325/346W 8) 1mi - 8:56(8:56/mi) 127/130bpm [1135b/mi] 74cal 326/352W 9) 1mi - 8:55(8:55/mi) 129/131bpm [1150b/mi] 76cal 326/352W 10) 0.32mi - 3:05(9:35/mi) 127/129bpm [1216b/mi] 24cal 298/360W Add a comment 11.2mi, 39:45 Bike - General 1) 5mi - 18:48(3:46/mi) 108/117bpm [406b/mi] 198cal 69/84rpm 153/318W 2) 5mi - 17:06(3:25/mi) 114/124bpm [390b/mi] 180cal 75/90rpm 152/301W 3) 1.17mi - 3:50(3:17/mi) 118/125bpm [387b/mi] 40cal 78/88rpm 150/257W Add a comment	1.3mi, 12:08 Run - General 1) 1mi - 9:47(9:47/mi) 134/147bpm [1312b/mi] 127cal 296/383W 2) 0.25mi - 2:21(9:13/mi) 145/149bpm [1336b/mi] 33cal 333/372W Add a comment 6.9mi, 51:03 Run - General 1) 0.98mi - 7:21(7:29/mi) 155/165bpm [1160b/mi] 114cal 406/527W 2) 0.98mi - 7:17(7:25/mi) 163/169bpm [1208b/mi] 120cal 419/546W 3) 0.98mi - 7:18(7:25/mi) 164/170bpm [1217b/mi] 120cal 419/543W 4) 0.98mi - 7:20(7:28/mi) 165/171bpm [1232b/mi] 121cal 421/544W 5) 0.99mi - 7:20(7:26/mi) 166/171bpm [1233b/mi] 121cal 419/546W 6) 0.98mi - 7:20(7:27/mi) 167/172bpm [1244b/mi] 121cal 419/537W 7) 0.98mi - 7:05(7:13/mi) 169/173bpm [1220b/mi] 119cal 427/560W 8) 0mi - 3(9:50/mi) 173/173bpm [1701b/mi] 1cal 497/500W Add a comment 1.5mi, 14:14 Run - General 1) 1mi - 9:15(9:15/mi) 128/146bpm [1185b/mi] 120cal 327/430W 2) 0.54mi - 4:58(9:10/mi) 142/155bpm [1303b/mi] 72cal 332/465W Add a comment 1.3mi, 13:06 Run - General 1) 1mi - 10:29(10:29/mi) 129/143bpm [1353b/mi] 130cal 288/401W 2) 0.26mi - 2:37(10:07/mi) 137/140bpm [1387b/mi] 36cal 300/420W Add a comment
Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21
-	7mi, 1:02:32 Run - Treadmill 1) 1mi - 8:36(8:36/mi) 120/128bpm [1032b/mi] 89cal 334/409W 2) 1mi - 8:52(8:52/mi) 123/126bpm [1092b/mi] 89cal 325/349W 3) 1mi - 8:55(8:55/mi) 123/126bpm [1096b/mi] 84cal 326/343W 4) 1mi - 8:53(8:53/mi) 125/131bpm [1111b/mi] 82cal 327/377W 5) 1mi - 8:56(8:56/mi) 125/130bpm [1117b/mi] 78cal 325/406W 6) 1mi - 8:58(8:58/mi) 127/130bpm [1139b/mi] 77cal 323/355W 7) 1mi - 8:58(8:58/mi) 126/129bpm [1130b/mi] 73cal 324/356W 8) 0.04mi - 24(9:16/mi) 126/128bpm [1168b/mi] 3cal 305/327W Add a comment	0.1mi, 1:27 Run - General 1) 0.12mi - 1:27(11:43/mi) 125/136bpm [1465b/mi] 16cal 250/382W Add a comment 1.6mi, 11:39 Run - General 1) 1mi - 7:03(7:03/mi) 160/167bpm [1127b/mi] 114cal 442/722W 2) 0.61mi - 4:37(7:31/mi) 166/169bpm [1248b/mi] 78cal 405/480W Add a comment 0.4mi, 4:50 Run - General 1) 0.42mi - 4:50(11:29/mi) 120/141bpm [1377b/mi] 52cal 269/475W Add a comment 3mi, 19:18 Run - General 1) 1mi - 6:07(6:07/mi) 175/208bpm [1070b/mi] 101cal 470/738W 2) 1mi - 6:39(6:39/mi) 195/201bpm [1296b/mi] 125cal 446/606W 3) 1mi - 6:25(6:25/mi) 187/192bpm [1200b/mi] 111cal 389/586W 4) 0.02mi - 7(5:09/mi) 184/184bpm [946b/mi] 2cal 347/386W Add a comment 0.8mi, 10:59 Run - General 1) 0.82mi - 10:59(13:22/mi) 122/150bpm [1630b/mi] 114cal 232/508W Add a comment	11.2mi, 44:41 Bike - General 1) 5mi - 19:29(3:54/mi) 108/125bpm [421b/mi] 195cal 65/77rpm 144/254W 2) 5mi - 20:21(4:04/mi) 122/134bpm [496b/mi] 229cal 63/83rpm 165/359W 3) 1.16mi - 4:51(4:12/mi) 116/128bpm [487b/mi] 46cal 62/68rpm 134/200W Add a comment	-	9.2mi, 1:12:03 Run - Treadmill 1) 1mi - 8:07(8:07/mi) 124/132bpm [1007b/mi] 92cal 356/406W 2) 1mi - 7:59(7:59/mi) 131/134bpm [1045b/mi] 97cal 365/412W 3) 1mi - 8:08(8:08/mi) 132/134bpm [1074b/mi] 94cal 359/402W 4) 1mi - 8:09(8:09/mi) 136/140bpm [1109b/mi] 99cal 359/400W 5) 1mi - 8:14(8:14/mi) 138/141bpm [1137b/mi] 100cal 355/391W 6) 1mi - 8:18(8:18/mi) 138/140bpm [1145b/mi] 97cal 352/399W 7) 1mi - 8:21(8:21/mi) 138/141bpm [1152b/mi] 91cal 350/401W 8) 1mi - 8:21(8:21/mi) 139/141bpm [1161b/mi] 90cal 349/392W 9) 0.76mi - 6:25(8:30/mi) 139/142bpm [1181b/mi] 67cal 342/411W Add a comment 1.6mi, 15:49 Run - General 1) 1mi - 10:21(10:21/mi) 117/131bpm [1211b/mi] 124cal 302/435W 2) 0.55mi - 5:28(9:59/mi) 130/140bpm [1298b/mi] 71cal 310/461W Add a comment	0.1mi, 48 Run - General 1) 0.1mi - 48(7:58/mi) 151/159bpm [1203b/mi] 12cal 382/449W Add a comment 2.6mi, 24:58 Run - General 1) 0.11mi - 44(6:28/mi) 120/142bpm [776b/mi] 8cal 428/548W 2) 0.01mi - 31(38:47/mi) 136/144bpm [5275b/mi] 8cal 134/435W 3) 0.11mi - 44(6:43/mi) 137/149bpm [920b/mi] 10cal 416/490W 4) 0.01mi - 32(1:01:21/mi) 142/150bpm [8712b/mi] 8cal 129/473W 5) 0.11mi - 41(6:10/mi) 137/152bpm [845b/mi] 10cal 436/571W 6) 0.01mi - 31(41:42/mi) 145/153bpm [6046b/mi] 7cal 96/465W 7) 0.11mi - 42(6:14/mi) 143/155bpm [892b/mi] 10cal 457/562W 8) 0.01mi - 31(58:59/mi) 149/155bpm [8790b/mi] 8cal 141/497W 9) 0.11mi - 42(6:27/mi) 144/153bpm [929b/mi] 10cal 447/517W 10) 0.01mi - 35(42:23/mi) 144/153bpm [6102b/mi] 8cal 126/448W 11) 0.11mi - 43(6:35/mi) 140/154bpm [922b/mi] 10cal 390/503W 12) 0.01mi - 31(58:42/mi) 149/155bpm [8747b/mi] 8cal 124/465W 13) 0.11mi - 41(6:10/mi) 143/153bpm [881b/mi] 10cal 451/588W 14) 0.01mi - 30(34:51/mi) 149/154bpm [5192b/mi] 7cal 151/493W 15) 0.11mi - 42(6:27/mi) 146/157bpm [941b/mi] 10cal 454/519W 16) 0.01mi - 31(40:32/mi) 153/158bpm [6202b/mi] 8cal 127/448W 17) 0.11mi - 40(6:08/mi) 143/153bpm [876b/mi] 10cal 391/556W 18) 0.02mi - 32(35:52/mi) 149/155bpm [5344b/mi] 8cal 110/467W 19) 0.11mi - 42(6:23/mi) 146/160bpm [931b/mi] 10cal 392/502W 20) 0.01mi - 33(36:48/mi) 154/160bpm [5668b/mi] 9cal 136/501W 21) 0.11mi - 41(6:18/mi) 144/158bpm [907b/mi] 10cal 446/541W 22) 0.02mi - 40(34:41/mi) 149/159bpm [5167b/mi] 10cal 123/472W 23) 0.11mi - 43(6:25/mi) 144/158bpm [924b/mi] 10cal 451/549W 24) 0.01mi - 32(45:00/mi) 153/159bpm [6885b/mi] 8cal 88/479W 25) 0.11mi - 38(5:55/mi) 148/161bpm [875b/mi] 9cal 456/551W 26) 0.02mi - 34(33:44/mi) 157/162bpm [5297b/mi] 9cal 155/496W 27) 0.11mi - 39(6:03/mi) 153/165bpm [927b/mi] 10cal 487/634W 28) 0.02mi - 31(32:12/mi) 163/166bpm [5250b/mi] 9cal 170/506W 29) 0.11mi - 38(5:53/mi) 157/166bpm [924b/mi] 10cal 420/537W 30) 0.02mi - 31(27:56/mi) 164/168bpm [4581b/mi] 8cal 136/490W 31) 0.11mi - 40(6:12/mi) 159/166bpm [986b/mi] 11cal 480/552W 32) 0.01mi - 31(38:47/mi) 164/167bpm [6360b/mi] 8cal 160/521W 33) 0.11mi - 36(5:29/mi) 157/168bpm [862b/mi] 10cal 479/640W 34) 0.02mi - 37(37:00/mi) 166/170bpm [6141b/mi] 10cal 110/463W 35) 0.11mi - 39(5:48/mi) 160/169bpm [928b/mi] 11cal 466/600W 36) 0.01mi - 31(53:23/mi) 169/171bpm [9023b/mi] 9cal 114/524W 37) 0.11mi - 35(5:10/mi) 165/173bpm [852b/mi] 10cal 485/629W 38) 0.02mi - 31(30:29/mi) 171/174bpm [5213b/mi] 8cal 98/521W 39) 0.11mi - 38(5:45/mi) 167/173bpm [961b/mi] 11cal 459/589W 40) 0.01mi - 33(47:01/mi) 170/174bpm [7992b/mi] 10cal 120/527W 41) 0.11mi - 37(5:37/mi) 162/170bpm [909b/mi] 10cal 466/548W 42) 0.01mi - 5(9:04/mi) 171/172bpm [1550b/mi] 2cal 425/490W Add a comment 0mi, 17 Run - General 1) 0.03mi - 17(10:16/mi) 89/106bpm [914b/mi] 2cal 318/415W Add a comment
Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28
-	-	7.6mi, 1:00:44 Run - Treadmill 1) 1mi - 8:09(8:09/mi) 123/131bpm [1003b/mi] 90cal 352/386W 2) 1mi - 8:09(8:09/mi) 131/136bpm [1067b/mi] 98cal 354/379W 3) 1mi - 8:14(8:14/mi) 135/139bpm [1111b/mi] 100cal 351/368W 4) 1mi - 8:11(8:11/mi) 135/139bpm [1105b/mi] 96cal 353/384W 5) 1mi - 8:12(8:12/mi) 137/141bpm [1122b/mi] 96cal 353/394W 6) 1mi - 8:11(8:11/mi) 136/139bpm [1114b/mi] 87cal 352/387W 7) 1mi - 7:37(7:37/mi) 138/147bpm [1052b/mi] 84cal 380/480W 8) 0.59mi - 4:01(6:49/mi) 146/148bpm [996b/mi] 54cal 423/465W Add a comment	4.7mi, 18:29 Bike - General 1) 4.69mi - 18:29(3:56/mi) 104/126bpm [409b/mi] 150cal 67/95rpm 112/269W Add a comment	6.2mi, 52:27 Run - General 1) 1mi - 8:59(8:59/mi) 147/169bpm [1321b/mi] 128cal 340/462W 2) 1mi - 8:37(8:37/mi) 149/169bpm [1283b/mi] 128cal 365/420W 3) 1mi - 8:45(8:45/mi) 146/155bpm [1278b/mi] 129cal 366/482W 4) 1mi - 8:19(8:19/mi) 146/159bpm [1213b/mi] 119cal 361/447W 5) 1mi - 8:13(8:13/mi) 143/149bpm [1174b/mi] 118cal 347/429W 6) 1mi - 8:09(8:09/mi) 147/156bpm [1198b/mi] 123cal 360/447W 7) 0.18mi - 1:26(8:07/mi) 157/160bpm [1275b/mi] 23cal 393/420W Add a comment 1mi, 9:31 Run - General 1) 1mi - 9:18(9:18/mi) 114/136bpm [1060b/mi] 113cal 324/420W 2) 0.02mi - 13(8:57/mi) 133/133bpm [1191b/mi] 3cal 333/351W Add a comment	9.7mi, 1:19:47 Run - Treadmill 1) 1mi - 8:16(8:16/mi) 114/123bpm [942b/mi] 79cal 346/388W 2) 1mi - 8:07(8:07/mi) 122/124bpm [990b/mi] 81cal 355/368W 3) 1mi - 8:11(8:11/mi) 129/137bpm [1055b/mi] 92cal 353/361W 4) 1mi - 8:10(8:10/mi) 130/136bpm [1063b/mi] 87cal 354/362W 5) 1mi - 8:13(8:13/mi) 129/134bpm [1060b/mi] 80cal 352/364W 6) 1mi - 8:18(8:18/mi) 126/130bpm [1046b/mi] 67cal 349/370W 7) 1mi - 8:18(8:18/mi) 128/131bpm [1063b/mi] 72cal 349/368W 8) 1mi - 8:20(8:20/mi) 130/133bpm [1083b/mi] 76cal 348/361W 9) 1mi - 8:15(8:15/mi) 130/133bpm [1073b/mi] 72cal 350/391W 10) 0.69mi - 5:39(8:13/mi) 133/135bpm [1092b/mi] 53cal 352/366W Add a comment	3.9mi, 29:41 Run - General 1) 0.89mi - 6:43(7:32/mi) 151/162bpm [1138b/mi] 103cal 416/566W 2) 0.98mi - 7:27(7:35/mi) 160/167bpm [1214b/mi] 120cal 417/543W 3) 0.98mi - 7:26(7:35/mi) 162/169bpm [1229b/mi] 121cal 416/578W 4) 0.99mi - 7:18(7:23/mi) 164/172bpm [1211b/mi] 120cal 423/554W 5) 0.01mi - 47(2:19:11/mi) 159/172bpm [22131b/mi] 12cal 127/542W Add a comment 1.1mi, 10:24 Run - General 1) 1mi - 9:33(9:33/mi) 126/140bpm [1203b/mi] 117cal 309/471W 2) 0.05mi - 51(17:33/mi) 106/122bpm [1860b/mi] 7cal 169/498W Add a comment 1mi, 9:50 Run - General 1) 1mi - 9:48(9:48/mi) 136/145bpm [1332b/mi] 133cal 311/430W 2) 0mi - 2(13:05/mi) 145/145bpm [1896b/mi] 278/278W Add a comment
Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5
4mi, 31:17 Run - Treadmill 1) 1mi - 7:57(7:57/mi) 121/131bpm [962b/mi] 86cal 358/396W 2) 1mi - 7:57(7:57/mi) 130/134bpm [1032b/mi] 95cal 361/384W 3) 1mi - 7:59(7:59/mi) 133/136bpm [1061b/mi] 95cal 360/392W 4) 1mi - 7:13(7:13/mi) 148/157bpm [1069b/mi] 104cal 395/475W 5) 0.02mi - 12(8:34/mi) 152/153bpm [1303b/mi] 3cal 332/346W Add a comment 1.5mi, 15:13 Run - General 1) 1mi - 10:22(10:22/mi) 127/141bpm [1317b/mi] 127cal 292/441W 2) 0.52mi - 4:51(9:23/mi) 136/149bpm [1277b/mi] 67cal 321/424W Add a comment	4.2mi, 30:25 Run - General 1) 1mi - 6:54(6:54/mi) 168/175bpm [1159b/mi] 116cal 436/605W 2) 1mi - 7:11(7:11/mi) 172/175bpm [1234b/mi] 123cal 427/558W 3) 1mi - 7:18(7:18/mi) 173/176bpm [1264b/mi] 124cal 416/555W 4) 1mi - 7:33(7:33/mi) 173/176bpm [1308b/mi] 128cal 409/566W 5) 0.21mi - 1:29(7:04/mi) 175/178bpm [1237b/mi] 26cal 472/624W Add a comment 1.8mi, 16:05 Run - General 1) 1mi - 9:49(9:49/mi) 135/157bpm [1325b/mi] 129cal 322/562W 2) 0.78mi - 6:16(8:01/mi) 160/174bpm [1283b/mi] 102cal 393/676W Add a comment	6.4mi, 49:57 Run - Treadmill 1) 1mi - 7:46(7:46/mi) 121/133bpm [941b/mi] 83cal 369/409W 2) 1mi - 7:48(7:48/mi) 133/137bpm [1037b/mi] 96cal 368/399W 3) 1mi - 7:48(7:48/mi) 135/139bpm [1054b/mi] 95cal 368/461W 4) 1mi - 7:54(7:54/mi) 137/146bpm [1082b/mi] 96cal 365/391W 5) 1mi - 7:56(7:56/mi) 139/143bpm [1104b/mi] 98cal 362/389W 6) 1mi - 7:54(7:54/mi) 141/143bpm [1114b/mi] 98cal 364/390W 7) 0.36mi - 2:49(7:54/mi) 142/143bpm [1121b/mi] 34cal 364/385W Add a comment	2.4mi, 25:11 Run - General 1) 1mi - 10:30(10:30/mi) 127/137bpm [1333b/mi] 128cal 297/402W 2) 1mi - 10:26(10:26/mi) 132/141bpm [1377b/mi] 131cal 303/419W 3) 0.41mi - 4:16(10:21/mi) 132/134bpm [1366b/mi] 54cal 302/404W Add a comment	9.6mi, 59:48 Run - Treadmill 1) 1mi - 7:12(7:12/mi) 129/142bpm [929b/mi] 89cal 395/507W 2) 1mi - 5:52(5:52/mi) 149/155bpm [873b/mi] 89cal 472/504W 3) 1mi - 5:51(5:51/mi) 151/154bpm [883b/mi] 89cal 474/525W 4) 1mi - 5:51(5:51/mi) 149/152bpm [871b/mi] 86cal 474/507W 5) 1mi - 5:50(5:50/mi) 145/152bpm [846b/mi] 78cal 474/522W 6) 1mi - 5:51(5:51/mi) 145/148bpm [848b/mi] 77cal 474/511W 7) 1mi - 5:56(5:56/mi) 142/147bpm [842b/mi] 71cal 470/516W 8) 1mi - 6:24(6:24/mi) 150/171bpm [959b/mi] 85cal 432/498W 9) 1mi - 6:55(6:55/mi) 166/170bpm [1149b/mi] 115cal 390/459W 10) 0.56mi - 4:06(7:23/mi) 162/167bpm [1195b/mi] 65cal 375/449W Add a comment	4.3mi, 34:31 Run - Treadmill 1) 1mi - 7:56(7:56/mi) 120/128bpm [953b/mi] 83cal 356/382W 2) 1mi - 8:06(8:06/mi) 123/126bpm [997b/mi] 82cal 350/365W 3) 1mi - 8:10(8:10/mi) 126/131bpm [1030b/mi] 82cal 348/362W 4) 1mi - 8:11(8:11/mi) 130/133bpm [1065b/mi] 87cal 349/386W 5) 0.26mi - 2:06(8:08/mi) 133/135bpm [1081b/mi] 23cal 348/360W Add a comment 2.5mi, 25:50 Run - General 1) 1mi - 10:35(10:35/mi) 123/134bpm [1302b/mi] 125cal 280/413W 2) 1mi - 10:16(10:16/mi) 133/137bpm [1365b/mi] 130cal 296/427W 3) 0.5mi - 4:59(10:00/mi) 135/140bpm [1349b/mi] 64cal 303/395W Add a comment	-

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